Improve Your Posture and Release the Pain in Your Back With These Simple Exercises

Incorrect posture increases the risk of back pain, slipped disk, a feeling of tightness in the chest and poor blood circulation. Fortunately, there are simple ways in which we can improve and correct our posture.

Exhale, bending forward from the hips and start to lowering your head toward the floor. Bring your hands forward without having to bend and lower the shoulders as you lower. Breathe deeply. Hold in position 5 to 10 exhale and then slowly return to the initial position.

2. Bridge

Lie on your back with knees bent and feet placed on the floor. Let your hands be stretched out parallel to the body. Bring your legs up to your buttocks, enough to be able to touch your heels with the longest finger of the hand. Inhale; press your heels down and raising the hips as far as you higher.

Put your hands over your shoulders and lift your upper body. Bring the palms and feet as much as possible. Breathe in; breathe out 3 to 4 times. Then slowly return to its original position. Repeat 2 to 5 times.

3. Upright posture dog

Lie on your stomach with your hands placed directly under the shoulders, elbows bent and feet apart. Breathe deeply and started squeezing your hands and slowly pull the torso forward.

Straighten the arms, rotating the shoulders back and down and look at the ceiling. Press the tops of your feet and lift your torso and hips several centimeters off the ground. Hold in this position from 2 to 4 deep breaths, and then return to its original position. Repeat 2 to 3 times.

4. Mass

Sit on the floor with knees bent, feet flat set on the floor, palms of the hand with the fingers bent upward. Inhale, pressing your heels and raising the hips until the spine will come to a parallel position to the floor. Allow your head to back down.

Breathe deeply and hold down the end position 3 to 5 deep breaths. Repeat 2-3 times.